Bulk up and gain muscle with the 60-day transformation plan for skinny guys
Whether you think you’re cut or ripped, jacked or swole, it can be hard to find the right workout programme for you to stick to. Whether you want to pack on mass, build strength or just maintain muscle, it’s important to know where to allocate your time when it comes to putting the time in.
Below, the 60-day plan is designed specifically for ectomorphs (“hard gainers”, to some) — the most popular body type (somatypes) that, typically, is characterised by a thin, lean frame that finds it difficult to gain not muscle mass, but body fat also.
People in this category are usually skinny and have a high metabolic rate. With this in mind, the two-month plan below is designed specifically to make any ectomorph bigger, stronger and more confident.
“To get stronger, you need to get bigger. And to get bigger, you need to get stronger,” explains strength coach Greg Nuckols. “Training for one without the other doesn’t really make sense for most people.”
In this routine, you’ll perform big-muscle movements, so squats, bench presses and deadlifts.
You’ll do these exercises frequently, because the movements will force your muscle groups to grow, and make it easier to overload your body as you grow stronger. Be consistent — by working multiple muscle groups in these compound lifts, you’ll be making a hefty difference to your muscle mass.
Hendrick Famutimi, a PT an two-time British powerlifting champion, recently shared his thoughts on building a coveted V-shape — an objective usually punctuated with accessory work — by focusing on compound lifts, instead of just bicep curls. “Your shoulders are involved in pretty much every movement you do, from biceps curls to overhead triceps extensions, bent-over rows and pull-ups. The stronger they are, the better you’ll perform in all upper-body movements,” he explains.
“Small muscle groups such as the rotator cuffs add notable value to your lifts and play a major role in shoulder mobility. So, avoid obsessing over the ‘big guns’ look at the expense of all else. If you want a balanced aesthetic and better performance in any discipline, then it’s all about the shoulders.”
Got it? Good. If you’re ready to gain considerable and noticeable size, let’s start with covering some ground rules.
- We’d never advise you to omit cardio altogether, but if putting on size is your goal, expending more calories won’t work in your favour. One or two 30-minute sessions per week is more than enough, but make sure you’re doing your cardio on non-lifting days.
- Whatever you’re currently eating, you need to eat more.
- Eat more. We can’t stress this enough.
- Don’t alter the programme in any way. Don’t add anything or take anything out. Just follow it to bulk up.
The 60-Day Muscle-Building Workout Routine for Skinny Men
Ready to get to work? In this plan, you’ll be performing each pair of exercises as a superset. Do one set of the first exercise, rest for the stated amount of time, and then do one set of the second exercise. Rest if noted, and then repeat. Continue until you’ve completed all of the sets for each exercise in the pair.
When you see a letter without a number next to it—such as “D”—do the exercise as a straight set. That is, do one set of the exercise, rest for the prescribed time, and then do another set.
Rest at least one day between workouts, and schedule a maximum of three training sessions per week.
Week 1
Follow set and rep prescriptions laid out below.
Day 1
A1. Barbell Back Squat: 3 sets of 5 reps
A2. Chin-up: 2 sets of AMRAP (as many reps as possible). If you can’t perform a chin-up, do a band-assisted version.
Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.
B1. Dumbbell Bench Press: 2 sets of 8 to 12 reps
B2. Dumbbell Single-Arm Row: 3 sets of 10 reps per arm. Hold a 2-second pause at the top of each rep.
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
C1. Barbell Straight-Leg Deadlift: 3 sets of 12 to 15 reps
C2. Cable Core Press: 3 sets of 10 reps per side
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
D. Dumbbell Farmer’s Walk: 3 sets of 40-yard carries
Rest 1 minute between each set.
Day 2
A1. Barbell Bench Press: 3 sets of 5 reps
A2. Chin-up: 2 sets of AMRAP (as many reps as possible). If you can’t perform a chinup, do a band-assisted version.
Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.
B1. Trap Bar Deadlift: 3 sets of 8 reps
B2. Dive Bomber Push-up: 3 sets of 8 to 10 reps
Only rest when needed.
Rest 90 to 120 seconds after the superset is complete.
C1. Dumbbell Goblet Squat: 3 sets of 12 to 15 reps
C2. Barbell Bent-Over Overhand-Grip Row: 3 sets of 5 to 6 reps. Hold a 1 to 2 second pause at the top of each rep.
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
D. Dumbbell Reverse Lunge: 2 sets of 8 to 10 reps per leg
Rest 1 minute between each set.
Day 3
A1. Sumo Deadlift: 3 sets of 5 reps
A2. Single-Arm Landmine Press: 2 sets of 8 reps per arm
Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.
B1. Barbell Front Squat: 3 sets of 8 to 10 reps
B2. Single-Leg Hip Thrust with Shoulders on Bench: 3 sets of 10 reps per leg
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
C1. Close-Grip Bench Press: 2 sets of 12 to 15 reps
C2. Barbell Bent-Over Underhand-Grip Row: 3 sets of 10 to 12 reps
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
D. Face Pull: 2 sets of 20 reps
Rest 1 minute between each set.
Week 2-8 plan
Week 2: Add one set to both exercises in superset A1-A2 for days 1 to 3.
Week 3: Add one set to both exercises in superset A1-A2 for days 1 to 3.
Week 4: Add one set to both exercises in superset A1-A2 for days 1 to 3.
Week 5: Follow week 1’s rep/set protocol for superset A1-A2 for days 1 to 3, but use a heavier load. Strive to use more weight every week from here on out.
Week 6: Same as week 2.
Week 7: Same as week 3.
Week 8: Same as week 4.
